Understanding Cravings and What They Mean

Ever find yourself elbows-deep in a bag of chips before you even realize what you're doing?

Yeah, same here. Cravings have a sneaky way of creeping in—usually when you're bored, stressed, or trying to convince yourself that three cookies is a totally reasonable dinner. But here’s the thing: cravings aren’t random. Your body might actually be trying to tell you something. Let’s break down what those cravings might mean, and how we can work with them—without totally ghosting chocolate.

You’re Not “Weak”—You’re Human

Let’s get this out of the way: having cravings doesn’t mean you’re undisciplined or doing wellness “wrong.” It means you're a functioning person with a body that responds to both emotional and physical cues.

Cravings can pop up when we're low on energy, missing certain nutrients, stuck in a habit loop, or just feeling all the feelings. And unfortunately, craving kale is never quite as dramatic as craving fries. But once you start seeing cravings as communication instead of a guilty urge, they become easier to understand—and manage.

So… What Is Your Body Trying to Say?

Here are some common cravings, what they might be linked to, and what you can try instead (without needing to swear off your favorite snack forever):

Craving: Chocolate

This one's popular for a reason. Chocolate gives us that sweet-satisfying combo of sugar and fat, but it’s also high in magnesium. Some studies suggest that chocolate cravings—especially around certain times of the month (hi, hormones!)—could hint at low magnesium levels.

Try this:

• Add magnesium-rich foods like almonds, avocado, bananas, or dark leafy greens to your meals.
• Or consider a magnesium supplement, especially in the evening—it can also support relaxation and help wind down before bed.

Still want chocolate? Go for it. A square or two of dark chocolate (70% or higher) might hit the spot without leading to a full-on sugar chase.

Craving: Salty Snacks

Can’t stop thinking about pretzels, chips, fries?

Salt cravings might show up when you’re slightly dehydrated, low on electrolytes, or just tired and dragging. Sodium works with minerals like potassium and magnesium to help your body keep its fluid levels balanced.

Try this:

• Sip on water with a pinch of sea salt or an electrolyte mix if you’ve been sweating a lot (working out, or just, you know, being alive in summer).
• Foods like spinach, sweet potatoes, and yogurt also include natural electrolytes that help restore balance.

Heads up: sometimes, salt cravings are emotional too—salty, crunchy foods give tactile satisfaction that releases tension. If that’s the case, try deep breathing, taking a walk, or literally crunching into something better for your body (like roasted chickpeas or seaweed snacks).

Craving: Sugar and Sweets

The 3 p.m. sugar spiral is real. You feel sluggish, your brain's foggy, and suddenly someone's leftover birthday cupcakes are calling your name.

Sugar cravings often show up when blood sugar dips, when you haven’t eaten enough, or when your meals are low in protein or fiber. Sometimes your body’s just trying to get quick energy.

Try this:

• Eat meals with stable macros: include a solid source of protein, healthy fat, and fiber-rich carbs. Think: eggs and toast with avocado, or rice bowls with tofu and veggies.
• If you still want something sweet, try fruit with a protein sidekick—apple slices with peanut butter or Greek yogurt with berries. That combo helps slow down how fast sugar hits your system—and helps you stay full longer.

Fun fact: Some research suggests that supplementing with chromium may support healthy blood sugar levels, which might help reduce mid-day cravings over time.

Craving: Caffeine

These aren’t technically munchies, but they show up a lot—especially when you're running on fumes.

Caffeine cravings might signal that you're sleep-deprived (no surprise), or maybe your energy levels are dragging due to low iron or B12—nutrients that help your body create energy at the cellular level.

Try this:

• Instead of a third cup of coffee, reach for water and a protein-rich snack. Sometimes we confuse tiredness with hunger or dehydration.
• If you feel like you're always dragging, talk to someone about trying a B12 or iron supplement. Vitamin B12 helps support energy metabolism, and low levels can leave you feeling extra blah.

You can still enjoy your morning brew, totally. Just watch if it starts becoming a replacement for rest, food, or stress management.

Ask Before You Grab

Here’s a little mental check-in I’ve started doing when cravings hit: “Am I hungry, tired, stressed, or bored?”

Sometimes the answer is all of the above. Other times, I realize I just need a break from my screen—or a glass of water.

It’s wild what a 5-minute walk or a big stretch can do for a craving. And if after that, I still want the cookie? I eat the cookie. No guilt, no drama. Just a conscious choice instead of a reflex.

What I’ve Noticed

Whenever I up my protein, my afternoon snack attacks go way down. It’s not about eating “perfect”—it’s just that a lunch with enough protein keeps me full longer and makes me less likely to dive face-first into a sleeve of cookies two hours later.

Also, when I started adding magnesium at night, I slept better… and my chocolate cravings chilled out a bit. Coincidence? Maybe. But it works for me, so I keep doing it.

Just Start Noticing

You don’t have to overhaul your kitchen or download a calorie tracker. Just start noticing:

• When cravings hit
• What you’ve eaten (or haven’t eaten)
• How you’re feeling—physically and emotionally

A little awareness goes a long way. You might be surprised how much easier your cravings are to handle once you understand why they’re showing up.

So the next time you find yourself standing in front of the pantry door, take a second. Ask yourself what you really need. Maybe it’s a snack. Maybe it’s a nap. Maybe it’s both.

Whatever it is—you’ve got this.